7 replies to this topic

[teacult]

I have almost perfected my workout regimen :

 

I do warmup - cooldown -strech and active recovery sessions for workout

I take workouts as bundles and I push either intensity or frequency or reduce rest period or change the type in a bundle. A bundle is  workout days and recovery days and recovery materials (food and sleep) + regular stresses (work + mental exercises etc).

Since I switched to carbs , I listen my body a lot better, I am so happy to be able to increase workout intensity and recovery quality and feel generally great. 

HOWEVER I Have a fucking big problem of weight gaining, I look a lot more athletic but I am getting huuuuugeeeeeeee I mean HUGE .

I gained 6 kg I am 1.80cm and 104 kg atm. And people say that I look like an athletic 80-85 kg. 

 

I usually run - swimm - plyometric (box jumping - etc ) - weight liftiing.  I cross train these in a bundle in a week  

Weight-OFF-Swimm-OFF-PLYO--Runn-Off.  All are interval training of 1.30 to 2.30 hours.  

 

I push either intensity or duration or switch to more difficult workout each week, and having fun with it. I am always hungary like a beast however my daily caloric intake rarely exeeds 3500 kcal.

 

What should I do not to gain weight as muscles or as bones or whatever it is ??? and have a both strong and agile body ? 

 

THANK YOU.

 

 

 

[scottknl]

Trying to control your weight through exercise is doomed to failure for most people.  It has to be done through diet.  You could periodically restrict your calories until you reach the lower end of your desired weight, then go back to a normal diet until you hit the higher end of your desired weight -- cycle that a few times and you'll probably be happier with the results.  

 

Long term you must match calories with energy expended during all of your daily activities or else you will likely develop the kinds of problems that most people have with weight gain.  The key to doing that is to eat a balanced diet that delivers the energy you need with the nutrients your body needs to be healthy.  A balanced diet contains some carbs, some fats, and some protein and all the vitamins, minerals and essential fatty acids.  If you create a balanced diet, controlling the hunger is much easier. cronometer.com will help a lot in doing this.  Learn how to use it and you'll tame the hunger beast.

 

The exact exercises you do don't really make that much difference to body weight.  Yes, they're important to body shape, but it sounds like you've got that close to the way you want it.  It's really how much energy you're using compared to your intake and nutrition.

[teacult]

Thank you for your answer.

 

Fist of all, I want to add that, I have checked with doctor many times I don't have any thyroid problem or obesity.
Secondly I am very careful about macro nutrition balance - I eat 200gr chicken breast 200 gr pasta 100 gr bread 50 gr bacon 300 gr salad 300 gr fruit everyday . And I include some dried authentic nuts , berries and walnuts. 

 

The problem here is , I get really dumb when I restrict my calories. Whenever I get more than 2250 kcal per day without exercise I feel ok, with exercise I feel ok 2250+exercise calories. 

But in both configuration I gain weight.  If I both restrict calories and keep cardio exercises (leightweight jog etc). I get dumber .

If I interval train, and cut back calories, due to accumulated stress I catch cold, and get sick somehow, without getting dumb until I get sick.

I have excel charts about daily sleep , food, nootropics and other nutrition (cocoa - mint etc.) and sports.  I record these for about 1.5 years and still couldn't come up with a solution. 

My last hope is climbing to a point that I burn around 4000 kcal a day while gaining minimal weight, at that point I'll cut sporting activites to %40 and my calories to 2000 cal, try to loose weight by the advantage of faster metabolism :(.  I cant figure out another way. And, honestly, I dont think it this strategy will work. 

Another idea ?

 

Edited by teacult, 31 August 2014 - 06:05 PM.

[mustardseed41]

Look into Intermittent fasting. Either Leangains or Renegade Diet. Do a google search on Intermittent fasting and check out the Youtube videos.

[Rocket]

Depends on the macros of the diet as well. Not all calories are created equally.

[Mike Williams]

Intermittent fasting might be a good approach to weight loss, but I feel as though that strategy addresses a symptom of your challenge rather than the cause. I have a few thoughts you might want to test.

1. Restricting calories doesn't work (as you've discovered). The goal is to get the right calories that keep you satiated while giving you long lasting energy. Think fire using coal vs twigs. You can achieve this by reducing your carbs (the pasta and breads you're taking in seems very high compared to you protein/fat intake) and increasing your intake of HEALTHY fats. Things like coconut oil, butter from grass fed cows (Kerrygold found at most grocery stores), macadamia nut oil, etc. Google bulletproof coffee for a long lasting energy boost that keeps you satiated and eliminates brain fog/dumbness. The amount of carbs you're taking in could be a big contributor to your weight gain. Restricting carbs alone really sucks because of the hunger issue. Replace those carbs with these fats and you'll notice an immediate difference in satiation without the loss of energy. I.e. Ditch the breads and pastas and eat a sweet potato but only at night. Replace the salad with a few cups of spinach with a tablespoon of grass fed butter. Super healthy and tasty. Some great info in fats: http://articles.merc...rated-fat3.aspx


2. Your training frequency may be WAY TOO HIGH. If I read correctly you're training over 2 hours a day. This puts added and unnecessary stressors in your body. You mention recovery and sleep as being central to your regimen but I feel the amount of training you're doing would require a minimum 10 hours of sleep a night. Chances are that's not possible. Your body needs time to recover and the more volume/frequency of your training the more you need to recover. When you overtrain, you stress your adrenals, increasing cortisol in your system. Cortisol ultimately tells your body it needs to store energy. That energy store will come in the form of fat storage. Try high intensity weight training and cardio training 1-3 times per week. No more. Weight training should be slow reps to positive failure with five exercises (seated row, chest press, reverse grip pull down, overhead press, leg press). 1.5-2.5 minutes per set. 1 set each. 30-60 second rest between sets. Cardio can be heart rate training or high intensity sprint. Think 30 second all out sprint followed by 90 second walk/rest. Do that for 15 minutes total time.

These strategies have made profound changes in my health and fitness. I hope it works for you. Best of luck!

Resources for further info, check out the book Body by Science. Also Google ketogenic diets, intermittent fasting, training while fasting, bulletproof coffee.

[Multivitz]

All good advice. Energy in ancient Chinese philosophy comes from your Qi, your Qi is made from the salts catalysing your foods. Your inner biome digest alot of your food if your digestion is lacking. If your diet has GMO in or processed foods the biome will produce all sorts of biproducts that your fat cells absorb to release later(usually when you are resting?). Just because you feel great doesn't mean everything is good, a fit nervous system can mask all sorts of energy imbalances within you.
Research Transmutation and the proven way your body transmutes Sodium to reduce your core temps. Hope this helps you get a handle on your water retention, other post I make may intrest you. Thanks.

[Multivitz]

Ketogenics is good, has anyone seen the guy on Youtube who wrote the book 'Grain Brain' book? A must see, I can't recommend it enough.